TESTOSTERONE

THE TESTOSTERONE BIBLE

BOOST TESTOSTERONE NATURALLY FOR
WEIGHT LOSS, MUSCLE BUILDING, LIBIDO
& ERECTILE DYSFUNCTION

CHASE WILLIAMS
© 2016
 COPYRIGHT NOTICE
All rights reserved.

No part of this publication may be reproduced, distributed, or

transmitted in any form or by any means; including, photocopying,
recording, or other electronic or mechanical methods, without the
prior written permission of the publisher, except in the case of brief
quotations embodied in critical reviews and certain other non-
commercial uses permitted by copyright law.
 DISCLAIMER
Although the author and publisher have made every effort to ensure
that the information in this book was correct at press time, the author
and publisher do not assume and hereby disclaim any liability to any
party for any loss, damage, or disruption caused by errors or
omissions, whether such errors or omissions result from negligence,
accident, or any other cause.
 CONTENTS
INTRODUCTION

CHAPTER 1: WHAT IS TESTOSTERONE?

CHAPTER 2: LOW TESTOSTERONE TESTING & TREATING

CHAPTER 3: NATURAL METHODS FOR INCREASING

TESTOSTERONE LEVELS

CHAPTER 4: TESTOSTERONE LEVELS, WEIGHT LOSS & DIET

CHAPTER 5: BRINGING IT ALL TOGETHER

 INTRODUCTION
If you are reading this book, chances are you may have signs that
your testosterone level is low, such as having low libido (or sex
drive), lack of energy, an increase in fat production or a decrease in
muscle mass. Perhaps you may have read some articles on
testosterone and have been wondering if perhaps you might be able
to increase your testosterone to increase your own sex drive. Or you
may have found out from your doctor that you do, indeed, have low
testosterone and you may be wondering just what testosterone is
and whether Testosterone Replacement Therapy is necessary or if
there is any way you can possibly increase your testosterone
naturally.

Either way, this book is for you. While both men and women produce
testosterone, this hormone is much more important (and much more
prevalent) in men than in women and I am making the supposition
that you are a man, (or a woman who is reading it to help her man),
if you are reading this book. With that in mind, most of the
information contained herein is written for men to increase their
testosterone, but women may also find it helpful and beneficial as
well in some way.

According to recent statistics as many as one in four men suffer from

low testosterone and many of them do not even realize that this is
the problem. In this book you will learn that testosterone levels tend
to diminish as we get older, and this may affect our virility, drive,
manliness and overall health (sexual and otherwise).

The first couple of chapters are kept succinct and to the point so you
can gain a working knowledge of Testosterone without having to be
burdened with a plethora of scientific and medical terminology. You
will learn that once your testosterone level drops you may
experience mood changes such as irritability and depression),
fatigue, low sex drive, erectile dysfunction, reduced muscle mass,
increased fat, and host of other problems that affects your quality of
life.

You will be given a brief overview of what exactly testosterone is and

how testosterone is produced in the body. We will go on to explain
how you can get your testosterone tested, what you can expect from
the tests, and the various Testosterone Replacement Treatment
options available.

The rest of this book is really the meat and potatoes (so to speak) of
the book, in that you will find out how you can increase your
testosterone level naturally, through several different “lifestyle
changes” that you can put to work immediately. While these changes
are (on the surface) quite simple, and easy to institute, when
instituted they are guaranteed to raise your testosterone levels, while
increasing your energy, vitality and the very quality of your life.

While you may be wondering how much you can actually get out of
such a short book, you’ll find that after reading this book and putting
those principles outlined in this book into practice, it may be the most
important book you have ever picked up. In fact, if you do put these
principles into practice you will find that not only will your sex live be
dramatically enhanced, but you will be healthier and happier than
you may have ever realized you could feel. You will have more
energy and more vitality that you might have thought possible, and
you will increase your mental and physical health to unforeseen
levels in a very short time.

As I tell many of my readers, while this book is really a life changer,

simply reading it won’t really do much at all for you, other than give
you insight into how much better you can be. You MUST put these
principles and methods into effect, in order for them to work for you. I
can tell you with 100% certainty, however, that by taking that step
and putting these methods to work for you, you will not be sorry. You
will become the man you may have once been, or may never have
been. You will become more confident in yourself and your abilities.
You will have peace of mind and vitality of life that will make you feel
like a new man.

All of this isn’t just hype, though it is meant to motivate you and
make you realize the importance of not only reading this but really
going through with the plans, procedures and methods outlined.
Once you have finished reading this book, you may want to read it
again, and maybe a third time just to make sure you understand
what you can achieve. Even before you finish you may find yourself
putting many of the principles into action and you may find yourself
already becoming more like the man you know you can be. So take
the first step and start with that first chapter, then read on until you
find the secret to improving your life by increasing your testosterone
to peak levels.

Go ahead, turn to that first page… and start your journey to

becoming the new you! As the saying goes, a journey of a thousand
miles begins with a single step. You have already taken the first step
by picking up this book… now begins your journey… enjoy the new
life you are about to discover!
 CHAPTER 1: WHAT IS TESTOSTERONE? (A
BRIEF DESCRIPTION)
While most people have heard of testosterone, when it comes to
defining it it’s a safe bet to say most people have little to no idea
what testosterone actually is. It may be known that testosterone is a
hormone important in sexual development and sexual activity, but for
most people that’s as far as the knowledge goes. In reality,
testosterone plays a much larger role in our health and well being
and a better understanding of what it is and how it works will go a
long way in understanding why a healthy level of testosterone is
imperative in order to maintain our health.

While testosterone is considered a male sex hormone, women also

produce testosterone, albeit on a much lower level than men. The
NIH (National Institute of Health) categorizes testosterone as the
single most important male hormone as it is instrumental in the
development of sex organs even before birth and is also involved in
the development of secondary sexual characteristics during puberty;
such as penis and testes size, growth of body and facial hair and
deepening of voice. It is also important for the production of sperm,
distribution of fat, production of red blood cells and conditioning of
muscle strength.

Testosterone is classified as an androgen, also called steroids or

anabolic steroids. It is manufactured in the testes in man and in the
ovaries in women. The production of testosterone is regulated by
hormones that the brain releases, in particular the hormone
production is signaled by the hypothalamus and pituitary gland.
These produce signals for hormonal production, which travel
throughout the bloodstream and activate sexual organs in men as
well as women. The hypothalamus tells the pituitary gland how much
testosterone it needs to produce, which is then passed on to the
testes in men or the ovaries and adrenal glands in women. The
levels of testosterone in women are around 1/10 to 1/20th of that
produced in man.

Testosterone is produced in men via interstitial cells or Leydig cells.

The cells are located between the seminiferous tubules of the testis
(responsible for producing sperm) . These Leydig cells are
responsible for the secretion of testosterone as well as
androstenedione and dehydroepiandrosterone (DHEA). When
Leydig cells are exposed to Luteneizing Hormone (LH), they will
produce androgens, which includes testosterone. Luteneizing
Hormone is a glycoprotein, a protein connected to a sugar moiety.
This is one of two gonadotropins, with the other protein being the
Follicle Stimulating Hormone or FSH. LH and FSH work in
conjunction to stimulate cells of the follicle in order to produce
estrogen. The Leydig cells in male testes respond to the Luteneizing
Hormone by producing testosterone.

The testosterone level in boys is usually very low before puberty.

After puberty hits, the levels increase until it reaches it’s highest level
around age 40, when it generally begins to gradually decrease. As a
matter of fact, it’s been estimated that around 4 out of 10 men aged
45+ are suffering from low testosterone.

Often Low testosterone is blamed for erectile dysfunction, however

low testosterone does not necessarily impair the actual ability to get
an erection. Low testosterone usually has more to do with low sex
drive and low libido. Erectile dysfunction can have many different
causes, such as high cholesterol and high blood pressure or
psychological causes, such as depression and anxiety disorders.
However, erections are dependent on testosterone and many
chronic conditions caused by low testosterone also play a large role
in erectile dysfunction. We will examine many of these conditions in
the next chapter, but you should be aware that if you are suffering
from erectile dysfunction, simply improving your testosterone level
may not help. Only your doctor can tell you whether you are suffering
from low testosterone (aka Low T count), and whether it is
contributing to erectile dysfunction, or whether the dysfunction is
linked to a low sex drive, rather than the ability to retain an erection.

In any case if your testosterone level is low, you may find yourself
experiencing many different symptoms, including erectile dysfunction
or weak erections, low sex drive, low energy, and a host of other
problems, which we will be discussing in the next chapter. While
these symptoms may actually be due to some other issue, chances
are if you have 3 or more of these symptoms you are suffering from
low testosterone and will want to begin a program of increasing your
testosterone as quickly as possible.
 CHAPTER 2: LOW TESTOSTERONE
TESTING & TREATING
As discussed briefly in the preceding chapter, many men over the
age of 40 may be suffering from low testosterone. Some of the
symptoms of “Low T count” includes:

•   Low Sex Drive or Low Libido

•   Fatigue

•   Unexplainable Weight Gain (especially around the waist)

•   Problems concentrating or focusing

•   Depression

•   Irritability

•   Hair Loss

•   Changes in the size of the testicles

While testosterone levels can vary quite a bit, from hour to hour (and
even minute to minute) and between individuals, a healthy level of
testosterone usually falls around 500 to 700 ng/dL (nanograms per
deciliter). The lower limit usually falls around 300 ng/DL and the
upper limit about 800 ng/dL. There are many different conditions that
may contribute to a low testosterone level, aside from aging, such
as:

•   Testicular injury
 •   Testicular Cancer

•   HIV/AIDS

•   Obesity

•   Type 2 diabetes

•   Hormone disorders

•   Some types of infections

•   Several different medications

•   Genetic Conditions

In many cases, it’s desirable to find the root cause of the low T
count, and treat this first, rather than simply trying to increase the
testosterone level through Testosterone Replacement Therapies.
Often, by addressing the underlying cause, the testosterone level will
increase automatically.

Sometimes, however, the actual cause of these conditions is directly

related to low testosterone levels and increasing the testosterone
levels will dramatically improve or cure the condition. Often it is
nearly impossible to separate the cause and condition. For instance,
it’s been noted that obesity can cause low testosterone levels while
it’s also noted that low testosterone levels may cause obesity. There
will be some who find that Testosterone Replacement Therapy (TRT)
actually helps them lose weight, whereas others may find their
weight completely unaffected by TRT. In any case, the chapters
following this may help to increase those conditions even if
Testosterone Replacement Therapy is not indicated… but let’s not
get ahead of ourselves.
As the medical field is learning more about low testosterone and the
many effects it can entail, we are seeing more doctors looking at
Low Testosterone as the root, rather as one of the effects of things
such as diabetes, depression, heart disease and high blood
pressure. Doctors are now taking Low Testosterone much more
seriously than ever before, where once upon a time, doctors only
looked at testosterone levels when patients complained about their
sex drive or their inability to retain erections.

Normally, testosterone testing is ordered for men with andropause

(male menopause) or hypogonadism (inability to produce androgen
(testosterone)). While testosterone levels in men do drop as they
age, this is not considered hypogonadism and the FDA does not
recommend Testosterone Replacement Therapy for low testosterone
caused by aging.

However, many doctors are now ordering blood tests for

testosterone levels as a standard practice when dealing with most of
the preceding peripheral issues. It is now advisable, especially if you
are over 40, to get your testosterone checked regularly, even if you
are having no symptoms. Low testosterone levels can also lead to a
decrease in bone density, which means fragile bones that can break
more easily. It’s been shown that raising the testosterone level often
helps bone density before it get’s too low and bone-related problems
(such as osteoporosis) arise.

As mentioned Testosterone levels rise and fall during the day,

sometimes quite dramatically. Your doctor will probably want to
check your testosterone level early in the morning, when the levels
tend to be highest. He or she may also want to test your testosterone
levels several times at different times of the day to get an idea of
your average T count. So, don’t be surprised if our doctor has you
come in several times for these tests.

When measuring testosterone levels, it is very important to measure

both the free testosterone as well as the total testosterone levels.
When your doctor checks for testosterone levels he or she will look
at three different aspects of testosterone. The first two parts are
attached (or bound) to two proteins; Albumin and Sex Hormone
Binding Globulin (SHBG). The third type is not bound to either of the
proteins and is therefore classified as “free testosterone”.
Testosterone bound to albumin and free testosterone are referred to
as “bioavailable testosterone”, as these are easily used by the body.

Aside from testing the free and total testosterone levels in your body,
estradiol tests are also needed to discover if the testosterone in your
body is not being excessively converted to estrogen. High levels of
estrogen in men can contribute to prostate cancer as well as heart
disease and in some cases gynecomastia (breast enlargement). If
your test reveal that your estrogen levels are too high, your doctor
may also prescribe the use of aromatase inhibitors, such as Chrysin
or Arimidex.

Other tests that may be considered include testing of the Luteinizing

Hormone (LH), SHBG levels, DHEA and Dihydrotestosterone. Your
medical practitioner may also do a complete blood workup that
includes blood cell count and chemistry profile (liver, kidney, lipids,
glucose, mineral, etc.).

Due to the increase in education and understanding of the way

testosterone affects your overall health, doctors are more and more
prone to testing for testosterone levels than previously. However, you
really shouldn’t wait for your doctor to suggest testing for
testosterone, but take the initiative and request test yourself.
Especially if you are finding your sex drive low, or you experiencing
other symptoms (as listed above) that may be rooted in low
testosterone. You shouldn’t be embarrassed to ask your doctor to
schedule testosterone tests, as it’s not only about your libido, but
your overall health can be greatly affected by low levels of
Testosterone.
While there isn’t a “magic” number where testosterone is considered
“low”, most halth care professionals consider testosterone levels
under 300 ng/dL to be low, and if your testosterone level falls well
below 300 (such as 200 or 150 ng/dL) your doctor may advise a
Testosterone Replacement Therapy, such as a regular regimen of
testosterone injections. There are also other treatment methods,
such as a patch or gel you can apply regularly, to keep the
testosterone levels up. Another treatment method that is fairly new
are pellets that are placed under the skin of the buttocks. These
testosterone pellets releases the testosterone slowly over a few
months period.

While low testosterone is treatable through these methods, there are

possible side effects to undergoing a Testosterone Replacement
Therapy, such as an increase in acne, a decrease in testicle size,
enlargement of breasts and/or other side effects. It’s best to talk to
your doctor to understand what other side effects you may
experience from Testosterone Replacement Therapy.

Most doctors will tell you that Testosterone Replacement Therapy is

fairly safe if the treatments are monitored closely. However, it should
also be noted that there is some concern within the medical
community about the relationship between Testosterone
Replacement Therapy and prostate health. This treatment is,
therefore, not advised for patients with prostate cancer. More
recently, however, data available from the National Institute of Health
suggests that high testosterone levels are not actually associated
with increased risk of prostate cancer.

There has, unfortunately, been very little research into the effects of
long term testosterone treatments to date. Most medical practitioners
have seen very few (or no) side effects to treatment therapy, but as
this type of therapy becomes more common, there may surface
unforeseen long term effects. While short term use of testosterone
replacement has been (so far) fairly benign and the results have
been (for the most part) very encouraging, when testosterone
therapy ceases, the levels of testosterone usually end up going back
down. This means that, in order to keep up the testosterone levels,
ongoing treatment is necessary.

The good news, however, is that there are other ways that you can
increase your testosterone level naturally. These methods will
require you to change your lifestyle and diet. In the preceding
chapters we will cover the different lifestyle and dietary changes you
can make that will help increase your testosterone; in conjunction
with Testosterone Replacement Therapy or by themselves,
depending on how low your testosterone level is and/or the severity
of symptoms you may be having.
 CHAPTER 3: NATURAL METHODS FOR
INCREASING TESTOSTERONE LEVELS
There are many ways (aside from Testosterone Replacement
Therapy) to boost your testosterone level naturally. In many cases,
by keeping to a healthy lifestyle and diet, you can increase your
testosterone (and lower your estrogen) levels. There are also many
supplements that are helpful in increasing testosterone. If you find
yourself suffering from low testosterone, before you engage in
Testosterone Replacement Therapy, look at your overall lifestyle and
you may find that by simply changing a few simple things, you can
boost your testosterone, while also increasing your overall vitality.

SLEEP

One major contributor to low testosterone levels that can usually be

changed easily is the amount of sleep you are getting. A lack of
sleep can play havoc with many hormones and chemicals in your
body, and can be highly detrimental to your testosterone level. Most
healthcare professionals recommend at least 7 to 9 hours of sleep
per night for most adults (including older adults). Of course, the
amount of sleep required may change from individual to individual.
For instance, some people may get along fine with only 6 hours of
sleep at night, while others may require as much as 10 hours of
sleep. The best way to gauge whether you are getting enough sleep
is by examining how drowsy you feel during the day. If you are
getting less than 7 hours of sleep, and are having trouble
concentrating during the day, then it’s a good idea to try to up your
sleep time.If you want to know your peak sleep time, you can slowly
increase the time you are asleep until you feel at your best during
the day.
If you find you are not getting enough sleep at night, there are ways
you can help yourself increase your sleep time, and by doing so,
increase your overall health, vitality, and testosterone levels. Some
things to keep in mind for optimizing your sleep are:

1. Go to sleep at the same time each night and awake at the same
time. This helps to set your sleep cycle (circadian rhythm).

2. Avoid sleeping in, as this can throw your sleep cycle off. If you find
you haven’t gotten enough sleep, opt for a short nap in the afternoon
to make up for the lost sleep.

3. Limit any naps to 15 or 20 minutes.

4. Make your sleeping area as comfortable as possible, adjusting the

temperature so you are neither too hot or too cold.

5. Make sure your sleeping area is dark enough, if necessary install

dark drapes or curtains. Your brain produces melatonin (a naturally
occurring hormone) when it is dark, which tells your brain it’s time to
sleep.

6. Don’t use your bed for other activities such as watching TV or

reading, if possible. By using your bed ONLY for sleeping, you will
train your brain (more or less) to recognize that bed means sleep,
and you will find it much easier to fall asleep once your head hits the
pillow.

7. Avoid eating large meals before bedtime; some people find that a
small snack before bedtime is helpful, such as a bowl of granola or
half a turkey sandwich. Just don’t overdo it.

8. Limit caffeine. While you may have heard not to consume drinks
with caffeine within a couple of hours of sleep, you may not realize
caffeine can cause sleep problems even up to 12 hours after
consumption, especially in those who are sensitive to caffeine.
9. Some people find that low-impact exercises such as yoga, foam
rolling, and stretching exercises can help them fall asleep. But
rigorous workouts should be avoided close to bedtime as your body
temperature is raised, your metabolism speeds up and your body
produces hormones that makes you more alert.

10. Regular vigorous exercises during the day can help many sleep
problems, including sleep apnea and insomnia. However, it may take
months of regular exercise regimen before the sleep benefits are
noticeable.

These are just a few tips that can help you get the proper amount of
sleep at night. If these don’t seem to help you, you may be suffering
from sleep apnea or some other sleep disorder, and it would be
advisable to discuss your sleep problems with your doctor.
Sometimes a sleep supplement such as melatonin can help you to
adjust your sleep cycle. However, it is inadvisable to use any sleep
inducing drugs or supplements over a long period of time as your
body may become dependent on them. You should discuss with your
doctor any supplement or any OTC sleep aid before taking them.

Exercise

A sedentary lifestyle is often a chief cause of low testosterone. If you

spend most of your time sitting on the couch, watching TV or sitting
in front of a computer, it is actually signalling your brain that it doesn’t
need to produce as much testosterone, as your muscles and bones
do not require this hormone. On the other hand, if you spend time
each day exercising, your brain will send out the signal that it needs
more testosterone.Also, a lack of regular exercise may also lead to
obesity, which affects the amount of testosterone your body
produces.

If you aren’t getting enough exercise now, you should try to gradually
increase your physical activities throughout the day. One excellent
way to increase your exercise is by simply taking a brisk afternoon
walk, for about 20 minutes per day. You can gradually increase the
time/distance as your body gets used to this new activity.

Losing body fat is a very important method of increasing

testosterone production. The simple reasoning behind this is that fat
deposits increase your body's production of estrogen, which is
responsible for decreasing the production of testosterone. So, what
basically is happening is that as you accumulate fat, your body
produces more estrogen and less testosterone which, in turn allows
the body to accumulate more fat. You can stop this vicious cycle by
regularly performing cardiovascular workouts, such as running,
swimming and rowing. These types of exercises will help to reduce
your body fat and keep yourself from accumulating more body fat. 20
minutes a day of cardiovascular workouts will greatly decrease
accumulated body fat, especially when coupled with a low fat, high
fiber diet.

You should also consider muscle building exercises, such as working

with weights or elastic bands. Research has shown that your
testosterone level is highest after resistance exercises. The greater
the resistance the higher the level of testosterone. Basically this
increase of testosterone is affected by the amount of muscle mass
being stimulated and the level of intensity. It has also been found
that the more muscles being stimulated simultaneously, the greater
the amount of testosterone produced. What this boils down to is that
multi-joint exercises will stimulate the greatest amount of
testosterone (compared to single joint movements). Squats,
deadlifts, bench presses, and Olympic lifts are the ideal weight lifting
exercises to increase testosterone.

While you may have heard that working out with lighter weights and
more reps helps you to prolong your muscular endurance, if your
goal is to raise your testosterone level, this method will do very little
to help you reach that goal. If you want to release the greatest
amount of testosterone, you will want to lift heavier weights,
performing only 4 to 5 reps. You will want to lift about 85-9o% of your
1RM (RM=repetition maximum). If you are fairly new to weightlifting,
you might want to start your exercises on weight training machines.
After you have built your strength and skill up, you can move on to
free weights such as barbells or dumbbells.

One other thing to keep in mind while working out with weights is to
use long rest periods between reps. A good rule of thumb is to rest
for about 3 minutes between each weight lifting exercise. This
doesn’t necessarily mean you should just sit on your butt for those
three minutes. A good way of resting between reps is by taking this
time to stretch, or even doing light calisthenics and working on
separate muscle groups.

You should be doing at least 2 to 3 workouts a week in order to

obtain maximum testosterone boost. If you are able, I would suggest
you find a good personal trainer, as he or she can help you in finding
the best workout routines. You might also think about incorporating
forced reps into your routine, as well. Forced reps are basically doing
as many reps as you are able to, and then forcing yourself to do
more reps (with the help of a spotter).

Reducing Stress

While getting the proper amount of sleep and exercise is important in

the production of testosterone, one of the best ways of boosting your
testosterone level is by reducing stress. When you are under stress
your body produces high levels of a hormone called cortisol. The
problem is that high levels of cortisol effectively shuts down your
body’s production of testosterone. If you are under constant stress
your body will continuously produce this hormone, which makes it
nearly impossible to produce testosterone.

Cortisol production, in and of itself is not necessarily a bad thing.

This powerful hormone is produced by your adrenal glands and
helps in regulating your blood pressure and immune system,
especially in a crises. Cortisol helps by increasing your energy levels
and even is helpful in fighting off infections. Therefore a baseline of
cortisol is absolutely essential. However, when your body is
continuously producing this hormone, it cannot only affect your
testosterone production, but also can cause sleep problems , cause
spikes and drops in blood sugar levels, and can even cause weight
gain. All of these contribute further to decreased production of
testosterone.

In today’s fast-paced society it is nearly impossible to avoid stress.

There is stress on the job, stress at home, stress from social
situations, even turning on the news can often increase your stress
levels! While you may not be able to avoid stress, luckily there are
many ways you can reduce the effects of stress in your life.

Breathing techniques

In high stress situations such as work related stress (boss yelling at

you, workload impossible, etc.), deep breathing exercises have been
shown to be effective in lowering your body’s natural response to
stress (the increase of cortisol). The great thing about breathing
exercises is that you can do them anywhere at any time, even (and
especially) during high stress moments.

The most basic deep breathing exercise (or technique) you can do is
simply taking slow deep breaths through your nose and then slowly
exhaling out your mouth. The trick is to take as deep a breath as is
comfortably possible, hold it for a couple of seconds, and then
SLOWLY release the breath, through your mouth. Repeat this a few
times and you will find that after a while you will feel much more
calm, your blood pressure will decrease, your heart rate will go
down, and most importantly, the cortisol levels will return to normal.

Another popular breathing technique is known as the 4-7-8 (or

Relaxing Breath) exercise. The 4-7-8 breathing technique was made
popular by Dr. Andrew Weil, who says that it is “...utterly simple,
takes almost no time, requires no equipment and can be done
anywhere”

To perform the 4-7-8 technique you will start out by exhaling through
your mouth. Try to exhale as much air as you can while making a
“whoosh” sound. Now close your mouth and inhale through your
nose, while counting in your head to four. Hold your breath to the
mental count of seven, then exhale again through your mouth while
making the whooshing sound to the count of eight. Then inhale again
through your nose or four seconds, and continue this three times
(total of four breaths). You should then breathe normally for a few
minutes. If you still feel anxious or stressed, try doing another round
of 4-7-8, until you feel the stress released. This is also a great
technique to do before bedtime to help you fall asleep, if you have
trouble falling asleep or sleeping through the night. One thing to
remember when you do this is that the tip of the tongue should
remain in the same place throughout the exercise.

The reason the 4-7-8 technique works so well, according to Dr. Weil,
is due to the extra oxygen filling the lungs. This extra oxygen has a
relaxing effect on the parasympathetic nervous system, which
equates to a calming sensation throughout the mind and body.
According to Dr. weil, this also helps you to “connect” to your body,
giving you a feeling of disconnection from the thoughts and
distractions that are causing your sense of anxiety.

Prayer and Spirituality

The last thing you may be thinking of when you are stressed out on
your job or in your homelife is that you need to pray more, but a
growing number of studies have shown that prayer and spirituality
are among the highest ranking stress relievers available to the
average person feeling overworked and suffering from high anxiety.
Research has shown time and again that people who are more
spiritual seem better able to cope with stress, have a quicker healing
time from sickness and are (on the average) more healthy than
those with no spirituality.

Psychologically speaking, spirituality helps you by allowing you to

connect to your world; it allows you to stop trying to be in control of
everything… allowing yourself to control what you are able to control
and give control over to a higher being or purpose when you feel “out
of control”. When you realize you are a part of something greater
than yourself, you realize you are not responsible for everything that
happens in your life, and this gives many people a sense of relief.

According to a study conducted by the National Institute for

HealthCare Research (NIHR), college students who were involved in
campus ministries actually had less doctor visits and experienced
significantly less stress during normally stressful situations than
students who had no connections with their campus ministries.
Students having strong religious correlations were shown to have
much less stress levels and much lower levels of depression and
anxiety. To put it succinctly, those students who were religiously
involved were better equipped to deal with stress.

Spirituality seems to be a key point in helping one to become less

focused on those things that cause stress, such as work deadlines,
financial problems, marital problems, etc. This is not to say that
those things don’t still play an important role in your life, but rather
that one is able to see those things with a clear mind, without the
stress hormone clouding your judgement and creating more
problems than are solved.

By spirituality I am basically talking about something that gives your

life meaning or purpose. This could be a set of values or principles, a
belief in a higher power or purpose and/or a recognition that there
are things outside or beyond the natural world and natural laws
governing our lives.
If you are atheistic or agnostic, I am not saying you need to become
religious, or start attending Sunday Mass in order to benefit from
spirituality. You need not really change any belief system, in order to
take advantage of prayer and meditation. While it helps to have a
religious belief, or a belief in a higher power, it’s not really necessary
in order to for “prayer” and meditation to be effective.

One of the reasons why prayer may be so effective is due to the

unconscious mind’s ability to solve problems that the conscious mind
may not be able to solve. For instance, if you are stressed over a
work deadline that seems impossible to make, by quieting your mind
and focusing on the results you want to achieve rather than the
means by which you are going to accomplish them, you may find the
answer to the problem that has alluded you. Rather than relying on
your conscious mind, which is already stressed and just going
around in circles, you allow your unconscious mind to explore
possibilities you may not have normally thought of.

The unconscious mind is also capable of controlling things such as

blood pressure, heart rate, even body temperature and is even
capable of controlling the elevated levels of cortisol in your body,
thus reducing your stress and allowing you to concentrate and focus.
So whether you are praying to a higher power, or simply talking
things over to yourself (either out loud or inwardly), you may find
your stress is reduced dramatically and your ability to cope with
situations equally improved dramatically.

The infamous A.A. “Prayer of Serenity” is a very good example of

how prayer can be used to release tension and improve one's ability
to cope with stressful situations. The origins of this prayer are quite
hard to verify, though many attribute this prayer to the theologian Dr.
Rheinhold Niebuhr, who has told many interviewers that he had
written the prayer as part of a sermon delivered on Practical
Christianity. Dr. Niebuhr, it must be pointed out, has also been noted
as saying that this prayer “may have been spooking around for
years, even centuries, but I don't think so. I honestly do believe that I
wrote it myself."

Regardless of the origins of the prayer, it has helped hundreds,

possibly thousands to cope with, not only the stresses of freeing
themselves from alcoholism, but to freeing themselves from stress in
general. The prayer (in case you don’t know it) goes, “God grant me
the serenity to accept the things I cannot change; the courage
to change the things I can; and the wisdom to know the
difference.”

While on the surface this prayer may seem almost too simple, by
meditating on this particular prayer you allow yourself to not only free
yourself of those things beyond your control, but also encourage
yourself to change those things that are within your control. Of
course, knowing the difference is the key component. This prayer,
said quietly (and possibly repeatedly) will focus your mind and help
to reduce your stress.

Also, simply explaining the problems you are facing, the dreams you
may have, the struggles you may be going through, will help you to
prioritize and bring order to what may seem a confusing and
muddled mess. While it helps to have a higher power to focus your
prayers to, even the simple act of talking about these things can
often help lower stress and bring oneself more into focus. An
example prayer might be:

“My life seems out of control, Lord. I cannot seem to do anything

right. Help me to be able to see your plan, to understand the purpose
in this life. Help me to put my life more on track, and to be able to
overcome those numerous obstacles in my way. Help me to get that
report I have been trying to write, written. And help me to be a better
husband to my wife and better father to my children…” etc.

While you may not use the word “Lord” and, of course, your
problems are probably more specific or different, the basic outline of
the prayer is the same. Simple speak those things you are having
trouble with and then ask for help in overcoming specific areas you
feel you need help in. Again, if you ARE religious, you would
definitely want to direct those prayers to the object of your faith, but if
you are not religious, you can simply direct them to your “inner self”
or simple say “I need to focus on such and such, and I want to be
better at such and such” etc. So, whether you are religious or not,
you can use “prayer” to help you in relieving stress as well as
bringing into focus things you can do to improve your daily life.

Meditation

Prayer and meditation often go hand in hand. As a matter of fact,

some of the same results seen through prayer can also be observed
by regularly meditation. And both prayer and meditation have been
practiced for thousands of years. Originally mediation was seen as a
means for deepening man's understanding of the spiritual, sacred
and mystical forces that rule our lives. However, modern meditation
techniques are commonly used as a means for simply relaxing one's
body and reducing one's stress. Allowing us to produce within
ourselves a sense of tranquility and peacefulness.

Like prayer, one can use meditation as a means of focusing the mind
and allowing the jumbled confusions of one's conscious mind to find
order and clarity, thus releasing stress and encouraging physical,
emotional and psychological well-being. Meditation helps you to
clear away all of the garbage that keeps you from seeing clearly and
that tends to increase stress, thereby elevating the cortisol levels in
your body.

Much like prayer and spirituality, the ability to meditate will often help
you to see a new perspective on problems that may be inducing
stress on your day to day life. It can help you in building new ways of
dealing with those problems by increasing not only your own self
awareness, but increasing your awareness of what is happening
around you. Meditating also helps you to focus on the here and now,
instead of worrying about the future or fretting over past mistakes.

There are many different forms of meditation such as:

•   Guided Meditation

•   Mindfulness Meditation

•   Mantra Meditation

•   Transcendental Meditation

•   Qi gong

•   Tai Chi

And other types of meditations, both ancient and modern. As well as

different forms and methods of these meditation. It is well beyond the
scope of this book to actually teac you all of the types and forms of
meditation available or explain how to perform such meditations, but
a basic understanding of some of these meditations can be very
beneficial in reducing your stress and keeping your body and mind
functioning in harmony.

For instance, in guided meditation, you allow yourself to visualize a

place or situation that brings you relaxing. Your guide or teacher will
try to bring your visualization into focus, making it seem as real as
possible, by incorporating all of your sense, such as smell, sights,
sounds, textures, etc. Through this form of meditation you will be
able to bring your mind into a place of tranquility, in order to produce
a sense of wellness, and peace, thus reducing your stress and
improving your cognition. Once you have experienced a few
sessions of guided meditations, you will find that you can bring
yourself to this peaceful place by yourself in times of increased
stress, and almost immediately shut down the cortisol production
before it ever gets to an elevated state.

In Mantra Meditations you allow your mind to focus on a simple word

or sound (or sometimes a phrase), spoken over and over, until
distracting thoughts that are causing the stress are all but eliminated,
thus allowing your mind to come into a more focused state. Whereas
in Mindful meditation you allow yourself to be more mindful of your
own thoughts, by simply allowing yourself to experience the present.
You observe thoughts and emotions with a sense of detachment, by
simply allowing them to pass without judgement or objectivity.

Other forms of meditation focus on breathing exercises as well as

physical movements and such, in order to enhance your own mind
and bring yourself into focus. Qi gong and Tai chi are both examples
of these type of meditation techniques, where Qi gong in generally
about breathing and relaxing movements, and Tai Chi is a form of
martial arts, using postures and movements as well as breathing
techniques to obtain a sort of oneness of body and mind.

Transcendental meditation is perhaps one of the best known

meditation techniques, as it has achieved quite a following in modern
times. Transcendental meditation is based on the Vedic tradition of
India and was brought to the western world by the late Mharishi
Mehesh Yogi in the 1960’s. A person practicing transcendental
meditation sits in a comfortable position with his or her eyes closed,
and repeats a mantra, which is usually given to the person by his or
her instructor. This mantry usually is simply a sound, without any sort
of meaning. The person then allows their mind to “transcend”
thinking, and go into a deeper state of “non thinking” or “pure
consciousness. When done properly, a person who practices
transcendental meditation achieves a state of peace and tranquility,
a sort of stillness where the mind is at rest and sense of order and
completeness is experienced. It has been shown through numerous
studies that Transcendental Meditation is able to lower the blood
pressure, heart rate, and (especially) lower stress hormones (such
as cortisol).

Most meditation techniques are simply different forms of the above

techniques, with possible additions such as focusing on a certain
image or sound, or listening to a certain type of music (or chants). As
I said, however, it is really beyond the scope of this book to really
teach all the ins and outs of the different meditation techniques, but I
would highly recomend anyone interested in easily lowering their
stress and increasing self awareness to look into the different
meditation techniques outlined here to find one that’s right for you!

Laughter Therapy

Perhaps you have heard the expression “laughter’s the best

medicine”? Well, there is quite a bit of truth to this cliche’d
expression. As a matter of fact there have been numerous studies
done that show that laughter has a plethora of healthful benefits,
including:

1. Boosting the immunity

2. Decreasing Pain

3. Preventing Heart Disease

4. Easing Anxiety

5. Improving Depression

6. Relaxing the Muscles

7. Relieving Stress and Lowering Cortisol

The act of laughing simply makes you feel good, and not only while
you are laughing, but even long after your laughter subsides. It has
been shown that laughter actually releases endorphins, those
chemicals released by your body that make you feel good. A good
hearty laugh is often just as beneficial (if not more beneficial) than
almost any drug the doctor could prescribe for stress or anxiety, with
absolutely none of the harmfull side-effects.

There are many different ways you can produce this endorphin
enhancing, stress reducing, healthy laughter that lightens your mood
and increases your happiness and ability to deal with all the negative
emotions life seems to induce. Some of the ways you can find to
laugh:

● Watch a funny movie or sitcom

● Enjoy some stand up comedy (on TV or a comedy club)

● Find funny people and make them part of your inner circle

● Find good jokes and share them with others

● Go to your library and browse the humor section

● Play with your kids (or your neighbor's kids)

● Allow yourself to be goofy and do something silly

● Go online and search for sites devoted to humor

Also, remember that shared laughter is usually the most effective

laughter. Laughter is contagious and often just the sound of one
person's laughter can make another person laugh and that person
can increase the laughter of the first person, in a sort of humorous
domino effect.

Often one of the greatest factors for stress is a lack of humor. A

person who takes life too seriously will find that stress is a constant
companion. Often, simply finding the humor in situations that may be
stressful can alleviate not only your own stress but other’s as well.
Sometimes it’s just a good idea to laugh at life, instead of feeling
dread or apprehension.

If you don’t find yourself laughing at least a few times a day, you
should really try to change this, by being more spontaneous and
being less defensive about other people’s opinions, judgements or
criticism. Also, while a certain amount of inhibition is necessary to
exist in society, sometimes letting go of your inhibitions can help you
to loosen up and start enjoying life more. Don’t be afraid to laugh,
not only at circumstances and others, but try to laugh at yourself.
After all, we all do crazy things, we all make idiotic mistakes now and
then, and we should allow ourselves to laugh at ourselves! This may
be one of the easiest (as well as the funnest) ways to lower our
stress and to increase our health!

Yoga

Yoga is, in a sense, another type of meditation. However Yoga goes

far beyond conventional meditation techniques. The word “yoga”
actually means “union”, which is to say the union of individual
consciousness with the universal conscious or spirit. There are many
misconceptions of yoga, such as that yoga is simply about different
postures or exercises. While the asanas (or postures) are a part of
yoga, they are only a very small part of what yoga is about.

There are actually many different “paths” of Yoga leading toward a

goal of self-awareness as the self relates to the whole of the
universe… that is to say, becoming one with all that is part of what
we call “reality”. It is very hard to explain this mindset, especially to
the western mind, as this is seen as esoteric; or a spiritual; or
transcendent mystical thing. However, part of the goal of Yoga is to
actualize that mindset; to understand that which seems
incomprehensible, in a clear manner.
The paths toward that goal are seen in the various branches of yoga
which includes:

Hatha Yoga -

This branch of Yoga deals with the different physical postures (or
asanas). The purpose of the asanas is to purify the body in order to
gain a greater awareness of one’s self and a greater control over the
inner states of the body, which helps to prepare the body for for
meditation.

Karma Yoga -

This branch of Yoga is concerned with service to others, in order to

enhance the function of the higher or larger self. This is done without
thought of the lesser self, such as expecting compensation or even
the acknowledgement of self as doer (where the higher self, or God
is seen as the ultimate doer). It is a means by which we can achieve
a state of peace with even those circumstances that seem
insurmountable, or those things that cause undue stress, by
experiencing the pure joy of being the instrument by which goodness
is manifested.

Mantra Yoga -

As mentioned above, with regards to meditation, a mantra is a

certain word or sound repeated in order to focus our minds. Unlike
the mantras used in transcendental and other mantra based
meditations, in this branch of Yoga, the mantra used are universal
root-word sounds, each one representing different aspects of Spirit.

Bhakti Yoga -

This branch of Yoga is a little more difficult to translate or

understand. It is basically the surrendering devotion to loving the
divinity of all creatures and the “Godness” in everything. This is
basically an unending worship of all things created, and by virtue a
love of the creator of all things.

Jnana Yoga -

This is the path of wisdom. An explanation of this branch of Yoga is

really self-defeating, but suffice it to say that through Jnana (or
Gyana) one applies a discriminating intelligence in order to achieve a
spiritual liberation.

Raja Yoga -

The Royal Yoga is the highest branch (or path) of Yoga. This can be
explored in the Bhagavad Gita and was systematized by Patanjali
around 200 BC. This basically combines the essence of all paths of
Yoga, by balancing and unifying each approach.

This is a very basic and quite crude explanation of the paths of Yoga,
which are subject to interpretation as well as ridicule, but it is difficult
to try to present these paths in a way that someone not familiar with
yoga can appreciate or understand. However, it is not my intention
here to teach the reader about yoga, but rather to express to the
reader the greater intricacies of Yoga. That is, to enlighten the reader
to understand that yoga is much more than strange postures and
breathing techniques.

I, personally, feel that Yoga is the best path for obtaining a stress-
free existence. It is, however, not something that can be simply
explained or discovered through a book, nor is it is a simple
discipline that can be learned overnight. It is a life changing path,
that completely changes the way you think and react to life.
However, by exploring this particular “discipline” you CAN obtain the
ability to not only overcome stress (or obliterate it), but to also
achieve health and vitality (both mentally and physically) perhaps
unsurpassed by any other means known to man.
You may have noticed that, of the three major ways listed here to
increase testosterone production, more attention has been spent on
stress than on exercise and sleep. The truth is, both exercise and
sleep also help to decrease stress as well, and it might be argued
that stress is the most important factor in testosterone production. Of
course, stress reduction, alone, isn’t going to improve your
testosterone production, as it is vital to exercise and get enough
sleep as well, but on the whole, reducing your stress is key in
increasing your testosterone.

Another contributing factor that we will take up in the next chapter is

your diet. What you eat can have a significant impact on your body’s
ability to produce testosterone. Not only what you eat, but what you
don’t eat as well. Your diet can also affect other hormonal production
in your body and can help regulate production of stress induced
hormones. Taken as a whole, increasing testosterone is dependent
on diet, exercise, rest (sleep) and stress. By getting the proper
amount of sleep, the proper amount of exercise, minimizing stress
and eating the right food, you are almost guaranteed a healthy level
of testosterone. Not to mention, an increase in vitality and overall
health.
 CHAPTER 4: TESTOSTERONE LEVELS,
WEIGHT LOSS & DIET
As we discussed earlier, your testosterone levels have a great
impact on your weight loss goals. More precisely, testosterone has a
great impact on your body fat and keeping a good ratio of body fat to
muscle. With this in mind, you must be made aware that the
traditional weight loss diets actually have a detrimental affect on our
testosterone levels, in that most “diets” actually lower your
testosterone levels (and quite dramatically).

The reason why traditional weight loss diets have such a dramatic
impact on your testosterone levels is because most diets emphasize
eating more low-fat foods. However, studies have shown consistently
that low-fat high-fiber diets actually lower testosterone levels
dramatically, especially if the diet involves eating more
polyunsaturated fats.

While I know this goes against what many of you have heard about
losing weight, it has been shown time and again that saturated fats
and monounsaturated fats are essential in the production of
testosterone. What this means is that if you are looking to boost your
testosterone level, it’s essential that you stay away from any low-fat
diets.

For those who are confused on which fats are which here’s a
breakdown:

● Polyunsaturated fatty-acids (PUFAs) - These are the omega fatty-

acids, such as you get from from sunflower oil, safflower oil, flaxseed
oil, margarine and light spreads, walnut oil, soybean oil, etc.
● Monounsaturated fatty-acids (MUFAs) - These are obtained
through Olive oil, Macadamia Nuts, Sesame Oil, Avocados,
Rapeseed oil, Lard, Almonds, etc.

● Saturated fatty-acids (SFAs) - Obtained through Coconut cream,

Butter, Suet, Fried Bacon, Cream Cheese, etc.

Scientific studies on the correlation of fat to testosterone levels found

that diets higher in saturated and monounsaturated fats significantly
increase the levels of testosterone in the body, where diets high in
protein and polyunsaturated fats actually reduced the testosterone in
the body. These studies also found that the higher the intake of
dietary fat (both Monounsaturated and saturated) the higher the
testosterone levels seem to be.

It seems, according to these studies that you should derive around

35% to 40% of your daily caloric intake from Saturated Fats and
Monounsaturated fats, in order to maintain a healthy testosterone
level in your body. You should also try to avoid trans-fats and most
Polyunsaturated fatty-acids. However, there is a caveat to the
polyunsaturated fats, in that polyunsaturated Omega-3 fatty acids
have actually been shown to have a positive impact on testosterone
production. These Omega-3 fatty acids are found most abundantly in
flaxseeds, walnuts, sardines, salmon, soybeans, brussel sprouts,
cauliflower, tofu, shrimp and beef.

The polyunsaturated omega-6 fatty acids are the ones we should

actually reduce as much as possible! These fatty acids actually
inhibit the production of testosterone, though small amounts of
omega-6 fatty acids are essential in our diet. We should try to get
most of polyunsaturated fats through omega-3, and less from
omega-6 which is contained in many cooking oils (safflower and
vegetable oils contain high levels of polyunsaturated omega-6).
Mayonnaise is another food that is extremely high in polyunsaturated
omega-6 fatty acids and should be avoided at all costs as well as
most margarines.
What this basically boils down to is that you a diet that is high in
monounsaturated fats, with a bit of saturated fats,some omega-3
polyunsaturated fats and a smidgen of the omega-6 polyunsaturated
fatty acids. In order to boost your testosterone, you will want the
largest concentration of fats to be of the monounsaturated fats.

I am sure you have probably heard that fat is simply not good for you
and you should avoid it, as well as cholesterol being bad for you
(well bad cholesterol at least), and so you may be under the
impression that this “diet” of fats would be bad for you. While an
extreme amount of fats in your diet can, indeed, have a detrimental
effect on your health, the truth is that a diet rich in these fats actually
does your body good. As well, even cholesterol is beneficial, as long
as you do not overdo it. Of course you will want to consult with your
doctor if you have cholesterol or heart problems before making any
major changes in your diet.

There are also many foods that are known to help in either the
synthesis of testosterone, or in lowering (or inhibiting) the production
of estrogen. We will discuss a few of these here, and I’ll try to give
you a brief explanation why each of these foods are helpful in
maintaining a good testosterone level. It should be noted, also, that
you MUST maintain a good exercise program (explained in the
preceding chapter) in conjunction with your diet in order to gain the
maximum benefit.

One vegetable that many people tend to avoid in their diet is Brussel
Sprouts. This is unfortunate as it is one of the best sources for a
compound called I3C (Indole-3-carbinol). I3C helps in boosting your
testosterone levels by reducing the aromatase effect, which is when
free testosterone is changed into estrogen. As noted earlier,
estrogen tends to lower your testosterone levels, so reducing the
level of estrogen plays a very important role in raising testosterone
levels.
As a matter of fact, studies have found that including a high level of
I3C in your diet can help to reduce estrogen by 40% or more, which
has a major effect on raising your testosterone levels. If you simply
cannot stomach Brussel Sprouts, there are actually quite a few other
cruciferous vegetables that contain a good amount of I3C including
Garden Cress, Mustard Greens, Kale, Spinach, Broccoli and
Cauliflower. If you add one or two servings of these types of
vegetables to your diet every day, you can increase testosterone
dramatically by decreasing the estrogen being produced in your
body.

Another food that has been very helpful in reducing your estrogen
levels AND increasing your testosterone levels is blueberries.
Blueberries are high in Resveratrol and Calcium-D- Glucarate.
Resveratrol has been noted to dramatically reduce estrogen while
Calcium-D-Glucarate helps to increase testosterone production.
Another food that helps to reduce cortisol is garlic which contains
allicin and quercitin, both of which have been shown to inhibit cortisol
production.

There have been some that claim that the Bromelain enzyme such
as found in pineapples and bananas also help to increase
testosterone, but there is actually no evidence to this conclusion.
However, it has been shown that fruits high in Vitamin C helps to
reduce levels of cortisol which DOES affect testosterone production.
It has been long known that eating pineapples, bananas,
strawberries, and the like, especially before and after strenuous
testosterone building workouts help to keep cortisol at a minimum, in
which case testosterone production can be produced at a much
more rapid pace and to a much greater degree.

There is some speculation about the aphrodisiac properties of

oysters, and the jury is still out on whether or not this is true.
However, one thing that is factual is that oysters are extremely
beneficial in helping to raise your testosterone levels. The reason for
this is mostly due to the high content of Zinc, which has been shown
to be a key element in the production of testosterone. A small
serving (around 3oz) of oysters contain about 500% of the
recommended daily allowance of Zinc. Most beans also contain high
levels of Zinc as well as Iron, both of which help in the production of
testosterone, and are also packed with more protein than any other
plant based food.

Salmon is another food that dramatically increases your testosterone

production. This is because Salmon not only contains Omega-3 and
high levels of protein (both of which are helpful in testosterone
production) but Salmon is also a rich source of Vitamin D, which has
also been shown to play a key role in keeping testosterone levels at
their peak level!

Eggs have been shown to be an excellent source of cholesterol,

which is a key ingredient in increasing your production of
testosterone. You may have heard that eggs (because of this
cholesterol) were not good for you, but there have been many
studies and continuing research that shows this is simply not true.
Not only do eggs contain a healthy dose of cholesterol but egg yolks
are also a good source of vitamins, minerals and proteins that help
your body stay fit and help to increase your testosterone production.

Of course, a good dose of healthy beef is also a great source of

Zinc, Proteins and fatty acids, which (as you should be aware of by
now) all play a key rolls testosterone production. Pumpkin seeds
have also been found to have these key nutrients as well!

While this isn’t anywhere near a complete list of dietary foods that
will help you in your goal of increasing production of testosterone
and inhibiting the production of cortisol and estrogen, it’s a great
place to start. These are actually amongst the top foods you can
consume (and can, indeed, be incorporated into a regular diet quite
easily). But it is important to remember, along with a good amount of
Zinc, Vitamin D, Protein and other key nutrients, it is important to get
your Saturated fats and you monounsaturated fats and (to a lesser
degree) polyunsaturated omega-3 and omega-6 fatty acids.

It’s important to remember that our glands require zinc and

magnesium to get testosterone production started and our Leydig
cells require cholesterol in order to continue to produce testosterone.
We also need foods high in I3C to boost our testosterone levels by
reducing the estrogen level in our body.

One of my favorite breakfasts is bacon and eggs. Which is a very

good booster of testosterone, especially when paired with healthy
orange (or other fruit) juice and a side of whole wheat toast with
butter. I know you may be thinking, THIS IS CRAZY! But, believe it
or not, this type of breakfast is packed with what you need to help
keep your testosterone flowing at peak levels!

For lunch try incorporating some kale, spinach or a good spring

salad mix with some nuts, avocados or olives, and some beef (I
prefer some cut up steak), possibly topped with a nice olive oil
dressing, and seasoned to taste. This is a great salad mix, not only
taste wise but it also packs a plethora of testosterone building
vitamins, minerals and essential fats!

Of course, this is just a couple suggestions and for supper you can
pretty much eat what you want, just as long as you don’t overeat. Eat
until you feel full and try to incorporate vegetables and protein, along
with a good portion of fats and such in your diet. It’s a good idea to
have a salad with your meals as often as you can, as well, to add a
good portion of necessary vitamins and enzymes. But it’s really that
simple!

You may be thinking this type of diet will increase your cholesterol
levels and make you a prime candidate for a heart attack, but for
most people the opposite is true. In most cases this diet will keep
your total cholesterol/HDL ratio, LDL/HDL Ratio and
Triglycerides/HDL Ratio will at optimal level. Of course, this is
contrary to what many doctors may tell you, and what you may have
heard or read in many health magazines, but many health
professionals are just now realizing how beneficial cholesterol and
fatty acids are to our diets and that a small amount of cholesterol in
our diets will not increase our overall cholesterol ratios in any
negative way whatsoever, but it will help increase our fat burning,
health inducing, muscle building testosterone in quite dramatic ways.
 CHAPTER 5: BRINGING IT ALL TOGETHER
I need to bring it home that simply changing your diet will not really
increase your testosterone to any great degree, nor will simply
exercising or getting the proper amount of sleep or reducing your
stress levels. At least not individually, but when you combine all of
these key components, you will find that not only will you increase
testosterone production but you will feel much more energetic
throughout the day, your overall health with dramatically improve and
your sex life will be out of this world!

While this book is primarily concerned with raising your testosterone

levels, you’ll find that by putting these principles into motion, you will
increase much more than mere testosterone levels. You will increase
your longevity, you will increase your vitality, you will increase your
very quality of life, and you will be much happier and much more at
peace with your own body and mind than you may have ever thought
possible.

It will probably be pointed out to me by some that there is much

more I could have put in this book, regarding the mechanics of
hormones, how testosterone is produced, etc. I could have also gone
quite a bit more in depth on exercise methods, methods of stress
reduction and such. However, the truth is… everything you need to
know about testosterone is written in this book and if this book were
much larger, you would probably get lost in the details and quite
possible overlook the trees for the forest (so to speak).

So, I have decided to make this book as concise as possible to get

you started as quickly and as easily as possible on increasing your
testosterone through simple life changes. While these changes are
(on the surface) quite simple, they are also quite essential. If you
take these methods to heart and actually put them in practice, I can
guarantee you that you WILL see a major increase in testosterone
and all of the benefits that go along with it.

Another reason I have kept this book as concise as possible is to

allow a fairly quick reading, so that you can easily get the gist of
what is necessary for you to enhance your testosterone, and you can
read it again and again, in order to really grasp the concepts and put
them into practice. As I’ve said in other books I have written, this
book is not simply an informational pamphlet to be read and
forgotten. This information can not do you any good if you don’t
actually put it into practice.

If you are thinking it’s a little too much to change at one time, then
don’t change your lifestyle all at once. Work on those things you
think you can change easily, such as changing your sleeping habits,
lowering your stress levels or possibly instituting an exercise
program. Then, when you have successfully managed these
components, start slowly instituting other components into your life
until you have mastered all of these components. Take your time, but
don’t put this aside and just think about putting it into practice. If you
don’t start now, tomorrow may never come. Today is the day to begin
changing your lifestyle. If you are (like many men over the age of 40)
starting to see that increase in fat around the middle. If you have
found your sex drive has been shifted into park. If you find yourself
just drudging through the day, with low energy and low vitality, you
now have the information to change this. You now know not only
what testosterone is and how it affects many aspects of your life, but
you are equipped with the knowledge to change this, once and for
all.

As I mentioned in an earlier chapter, there are Testosterone

Replacement Therapies (Or TRT’s) available that will help to
increase your testosterone and your doctor may recommend one of
these therapies. I am not at all saying that you should not consider
TRT, but you may find that these TRT’s are only necessary as a
stepping stone toward meeting your goal of increasing your
testosterone levels and keeping them increased without further need
for Testosterone Replacement Therapy.

On the other hand, I would suggest that if you have low sex drive,
lack of energy and vitality, low muscle mass and increased fat, then
try instituting these changes listed in this book and see where it
takes you, you can always go to the doctors and have your
Testosterone levels checked, but you may find that you can increase
those levels without the need for any kind of injections (or other
TRT’s), naturally. I can’t say whether or not you actually do need
therapy to increase your testosterone (and decrease your estrogen
and cortisol levels), but it won’t hurt to try the natural method first
and see where it takes you.

I would also recommend that once you have read this book a couple
of times and have a firm understanding of the principles outlined
herein, you go ahead and do some more research into the finer
points of this book. For instance, go ahead and take some yoga
classes, learn some good multipoint resistance exercises or weight
lifting exercises. Put together a dietary plan high in the key nutrients
and fats listed. Learn of other ways you might increase muscle mass
and decrease fat in your body. Go beyond the scope of this book to
become an expert in all of the areas outlined herein, until you have
become a master of your own body. Don’t just read this book and let
it end here, let this be your first step toward a journey of lasting
health and vitality!